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Does Your Back Always Hurt In The Morning And After Exercise?Wrong Exercise and Stretches Might Be The Culprit.

Hello Readers

My back hurts after exercise! This is a common problem that I see when people design their own exercise programs or just go into the gym and do what feels good to them.

“The Whole Idea About Health and Wellness is Balance” In a literal sense when applied to flexibility and strength in your body. Your muscle are suppose to work synergistically with your bones and joints. When your muscles are at the proper length then that allows your joint to function at 100% of its capability  People who do not have a basic range of general flexibility are not able to function at 100% of their capability’s ” Tightness generally means weakness” so stretching is not just a side item in your exercise program and should be seen as equally important as cardiovascular training, weight training and nutrition.

If you have a previous back injury you will have to understand what your type of injury you have in your spine, such as stenosis, ruptured disk, degenerative disk, subluxation etc.. each of these back issues has a specific list of contraindications for specific movements and require a specialized program. If you do not have a diagnosis and have never had been injured then taking another look at your exercise and stretching program to make sure that you are doing the right combination.

What are the Basics of making sure that my exercise program is not causing pain in your back?

  1. If you are just starting an exercise program make sure you are warming up and stretching before you do weight training activity.
  2. Don’t lift to much weight  when exercising your legs while in a standing position if you are a novice. Doing to much to soon is a common mistake.
  3. You should not be having pain while you exercise…especially in your back.If you feel pain immediately stop what you are doing.
  4. If your back pain does not get better from your stretching and exercise program you may not be doing the right combination. Consult a professional that can help. www.healthandexerciseprescriptions.com

Well I hope that this helps you with your back pain issues.

If you would like me to take a look at your exercise program and stretching routine then contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions

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Spine 101.Do You Have Back or Neck Pain? Are You Doing The Right Exercises?

Most adults have back pain at some point and time in their life. Back pain is one of the most debilitating injuries that is suffered by the majority of Americans. This blog post is for everyone; nurses, parents, lawyers, butchers, bakers and software makers who all need a healthy back to do their jobs and perform their everyday activities.  It is also a blog post for people who run (like me:), ride, swim or skate; people who throw things, swing things, paddle things or kick things!!…a blog post for people who want to avoid injury and improve their life and sport.

Did you know that 80-90% of people are doing the wrong exercises to help with their back issues.

Stabilizing your spinal segments is the key to help your back pain. We now know through much studied science that the spine has many muscles that perform different functions, some act as sensors, some act as stabilizers and other work to create powerful movements. Now that we know these differences and understand spinal function we can better develop an exercise prescription that will train trunk muscles for their specific functions.

Always go to your primary care physician and get the “OK” before you start an exercise program. At Health and Exercise Prescriptions we create exercise prescriptions that are made for the individuals and their special conditions/Medication and or previous injuries. CHECK US OUT >http://www.healthandexerciseprescriptions.com

How fragile is our spine? Did you know that the spine would buckle under 20 lbs of load with out our supporting muscles; becoming injured. Normal every day activities put at least 175 lbs of pressure on our spine. As you can see our supporting muscle are essential for everyday normal task, lifting, bending, etc.

Your back pain keeps coming back not because of a “muscle problem” but, more a” neurologic problem” most likely from the injured nerve.Our neurologic system plays a key role in spinal stabilization….our muscle are controlled by our nervous system to function. If you “pinch” a nerve it makes the nerve impulse less strong; example if a muscle usually contracts at 100%… after a nerve gets “pinched” it my only contract at 60%  of full strength.So the weakness is neurological and not so much muscular. Neuromuscular re-education is a specific way to train the segments of your spine and the muscles that where effected directly by the nerve being “pinched”  so as to regain the full contraction of the muscle being recruited during movement activities.

Spine 101

Our spine has 30 individual bones called vertebrae which are connected by ligaments and spinal disc in between the vertebrae. The disc and ligaments attach one vertebrae to the next and limit the small amount of motion that occurs between vertebrae when ever moving.

Upper region of the spine is called the cervical spine, the middle of the spine is called the thoracic spine and the lower back is lumbar and sacrum respectively. Each segment of your spine (which there are 30) has nerves that feed out to muscles and organs to communicate to them. These nerves feed out of the spine through holes called  inter-vertebral foramina ; when the joint is not aligned up it can impinge these nerve roots ,effectively shutting down communication to certain muscles and organs.

All movements of your body result in some degree of motion at the spinal joints. The key to healthy movement is spinal stability!

Did you know that your disc and ligaments are the weak link in your spine! The disc and ligaments can only take approximately  13-20 lbs of load before an injury occurs. Without the many layers of muscle to support your spine it would collapse.

Lets summarize what we have just read….all joints in the body must be properly aligned for the joint to function properly just like a door hinge. If your door hinge was not properly aligned the door would probably not shut or function properly.

We now know that there is a difference between spinal stability muscles(stabilize vertebrae segments) and spinal movement muscles(are big muscles). Stabilizing muscles are small and are generally  in the middle layer of the trunk muscles and usually only cross a couple of spinal(25) segments. Spinal Movement muscles are bigger muscles and are more the outer layer of muscle such as the Abdominal and obliques. 

As you can see back pain can be more complicated to rehabilitate than just doing some crunches and back extensions. The next part of this series we will discuss which muscles are working when you are exercising stabilizing muscles and  give you one example of an exercise that does just that.

Well I hope this helps you out little bit understand your spine and the differences between stabilizer muscle training and the bigger spinal movement muscles.

If you would like a personal Health and Exercise Prescription that would encompass your whole body please contact me.

Thank you for your time and energy….Be well

Jaime Hernandez

Health and Exercise Prescriptions

http://www.healthandexerciseprescriptions.com
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Video Client Testimonial Over Coming His Spondylolisthesis To Be Able To Run, Bike and Stand without pain.

This is a Video of a Client Testimonial Over Coming His Spondylolisthesis To Be Able To Run, Bike and Stand without pain.

I see a lot of people in pain with various injuries and it really does take a special exercise program to help them. I found that treating each person as an individual when I design their exercise program is very important. There are a lot of personal trainers and gyms with group classes that do not address the body as a whole.  When you get a Health and Exercise Prescription from our studio it encompasses the whole body and we can work with your primary care physicians to tailor a program that will help get you back to uninjured state.

Well I hope you enjoyed the video and are encouraged that you can over come your back pain or injury with the right program.

If you would like your own Health and Exercise Prescription then contact me by email or phone call.

healthybellingham@hotmail.com or 360-223-3696

To see what other special conditions that I can help you or someone you know with go to my website.

http://www.healthandexerciseprescriptions.com

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Does your back and neck hurt from sitting long hours?Why Therapeutic, Dynamic Office Seating is good for you!

Nowadays chair design is guided by the principles of ergonomics.

Ergonomics is defined as:

Ergonomics is the science of designing jobs, equipment and workplaces to fit workers. Proper ergonomic design is necessary to prevent repetitive strain injuries, which can develop over time and can lead to long-term disability.

However there are different ways to interpret this requirement for an injury free work place when it comes to seating.

In the United States this definition has been interpreted to:

  • Minimize the energy expenditure through extensive cushioning and support  and minimizing the need for movement while seated to avoid fatigue
  • Provide extensive support to the lumbar spine and take pressure of the lumbar discs to avoid low back pain
  • Take pressure of your discs through reclining, the so-called Neutral Posture Approach
  • Create seat cushions that eliminate propensity to pressure sores
  • A 90 /90/90 degree sitting posture has been postulated as ideal

This approach of total comfort by minimizing energy expenditure through providing support to keep you in a relaxed and well supported sitting position and minimizing the amount of “unproductive” movement, to seating product design has lead to an epidemic of sitting induced low back pain and a wave of obesity, as documented in the latest research into low back pain and obesity.

Because of this design approach, sitting in traditional ergonomic chairs leads to a reduction of sensory input and therefore a reduction of stabilization signals to the core muscles, causing atrophy and making them prone to injury.

Additionally the speed of our body’s response to external perturbation, like stumbling or twisting, depends on its ability to rapidly recall muscle activation patterns that are stored in your brain’s memory.

As with a language, if you  don’t use it you will lose it or it will be difficult to recall, if you don’t continuously feed your central nervous system with  the proper sensory input your brain will  take longer to react to a sudden external perturbation and your propensity to injury gets greater.

In Scandinavia and Northern Europe the emphasis has been on providing a more dynamic approach to sitting, the chair is supposed to be:

  • supportive
  • enable you to assume any posture your body would like to.
  • achieve even pressure distribution over the discs in the lumbar region through a departure from the postulated 90 / 90 / 90 degree rule

This approach has been pioneered by the Norwegian designer Peter Opsvik and by the Danish surgeon Dr. A.C. Mandal.

Providing low grade balancing movements that are automatically compensated for by the central nervous system without your conscious interaction is where the CoreTherapy technology derives its unique benefits from and provides its health benefits

If you have any questions about our product please contact me.

Jaime Hernandez

360-223-3696

healthybellingham@hotmail.com


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Part one of two:Do you have back pain? Are you doing the right exercises? Spine health 101

Part One of Two

Most adults have back pain at some point and time in their life. Back pain is one of the most debilitating injuries that is suffered by the majority of Americans. This blog post is for everyone nurses, parents and lawyers, butchers, bakers and software makers who all need a healthy back to do their jobs and perform their everyday activities.  It is also a blog post for people who run(like me:), ride, swim or skate; people who throw things, swing things, paddle things or kick things!!…a blog post for people who want to avoid injury and improve their life and sport.

Read our blog post on  the CoreWerks core therapy office chair. It helps low back pain while you sit all day at your desk!Don’t change your routine change your chair to help your low back!

 https://bellinghamcomplementarycare.wordpress.com/2011/02/06/%E2%80%9Ctoo-much-sitting-is-hazardous-to-one%E2%80%99s-health%E2%80%9D-finally-a-solution-to-back-pain-for-those-sitting-long-hours-in-an-office-chair-corewerks%E2%84%A2-core-therapy-office-seati/  Recent research strongly suggest that if the nervous system is deprived of this position-sense information, it will lose the ability to activate certain middle layer muscles, muscles which protect and stabilize the joints of the spinal column.

Did you know that 80-90% of people are doing the wrong exercises to help with their back issues.

Stabilizing your spinal segments is the key to help your back pain. We now know through much studied science that the spine has many muscles that perform different functions, some act as sensors, some act as stabilizers and other work to create powerful movements. Now that we know these differences  and understand spinal function we can better develop an exercise prescription that will train trunk muscles for their specific functions.

It is always a good idea to go to your primary care physician and get the “OK” before you start an exercise program. Also at Health and Exercise Prescriptions we create exercise prescriptions that are made for the individuals and their special conditions/Medication and or previous injuries.http://www.healthandexerciseprescriptions.com

How fragile is our spine? Did you know that the spine would buckle under 20 lbs of load with out our supporting muscles; becoming injured. Normal every day activities put at least 175 lbs of pressure on our spine. As you can see our supporting muscle are essential for everyday normal task, lifting, bending, etc.

Your back pain keeps coming back not because of a “muscle problem” but, more a” neurologic problem” most likely from the injured nerve.Our neurologic system plays a key role in spinal stabilization….our muscle are controlled by our nervous system to function. If you “pinch” a nerve it makes the nerve impulse less strong; example if a muscle usually contracts at 100%… after a nerve gets “pinched” it my only contract at 60%  of full strength.So the weakness is neurological and not so much muscular. Neuromuscular re-education is a specific way to train the segments of your spine and the muscles that where effected directly by the nerve being “pinched”  so as to regain the full contraction of the muscle being recruited during movement activities.

Spine 101

Our spine has 25 individual bones called vertebrae which are connected by ligaments and spinal disc in between the vertebrae. The disc and ligaments attach one vertebrae to the next and limit the small amount of motion that occurs between vertebrae when ever moving.

Upper region of the spine is called the cervical spine, the middle of the spine is called the thoracic spine and the lower back is lumbar and sacrum respectively. Each segment of your spine (which there are 25) has nerves that feed out to muscles and organs to communicate to them. These nerves feed out of the spine through holes called  inter-vertebral foramina ; when the joint is not aligned up it can impinge these nerve roots ,effectively shutting down communication to certain muscles and organs.

All movements of your body result in some degree of motion at the spinal joints. The key to healthy movement is spinal stability!

Did you know that your disc and ligaments are the weak link in your spine! The disc and ligaments can only take approximately  13-20 lbs of load before an injury occurs. Without the many layers of muscle to support your spine it would collapse.

Lets summarize what we have just read….all joints in the body must be properly aligned for the joint to function properly just like a door hinge. If your door hinge was not properly aligned the door would probably not shut or function properly.

We now know that there is a difference between spinal stability muscles(stabilize vertebrae segments) and spinal movement muscles(are big muscles). Stabilizing muscles are small and are generally  in the middle layer of the trunk muscles and usually only cross a couple of spinal(25) segments. Spinal Movement muscles are bigger muscles and are more the outer layer of muscle such as the Abdominal and obliques. 

As you can see back pain can be more complicated to rehabilitate than just doing some crunches and back extensions. The next part of this series we will discuss which muscles are working when you are exercising stabilizing muscles and  give you one example of an exercise that does just that.

Well I hope this helps you out little bit understand your spine and the differences between stabilizer muscle training and the bigger spinal movement muscles.

If you would like a personal Health and Exercise Prescription that would encompass your whole body please contact me.

Thank you for your time and energy….Be well

Jaime Hernandez

Health and Exercise Prescriptions

http://www.healthandexerciseprescriptions.com

Health and exercise prescription's Blog


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Nutritional Supplements Can Help To Alter Body Composition


Nutritional supplements can help to alter the body.

It is  important to know when to use supplements. Here are a few that I think work well with health and fitness goals .

What goals do you have?Are you asking your body to perform at a higher level, loss body fat or just want to maintain general health.

Your body has very specific requirements just to stay functioning but, for it to really thrive it needs an optimum environment.

In the last blog I talked about minimum amount of  Macro nutrients, protein, carbohydrate, fat, water every human body needs.  That information is based on of RDA recommended daily allowance which is a standard to normal human performance. When you are using your body to peak levels of performance you have a greater need for nutrients.

Your body is always trying to stay balanced.  What happens when your body has a surplus in nutrients or is lacking? Two main categories  catabolism  and anabolism; catabolism means the body starts to tear it self apart to scavenge for nutrients it needs, anabolism means your body is supplied with enough nutrients to build it self with out scavenging.

So what does that all really mean?

Well if you are spending time and money on improving your body you want to maximize your efforts by using the right supplements with the right exercise program to be safe and effective.

What is your goal for the supplements you are taking?

To Improve Overall Health

The objective of taking these supplements is to overcome dietary deficits, hasten recovery, relieve pain.

Enhance Physical Performance

  • Creatine
  • L-glutamine
  • BCAA
  • Ginseng
  • Cell volumizers
  • DHEA

Objective are to increase muscular work and to increase muscle mass.

Alter Body composition

  • 5 HTP
  • Caffeine
  • Kava Kava
  • Lipotropics
  • CCK

The objectives of these supplements are to increase metabolic rate, enhance fat reduction, lessen the drive to over consume food.

I believe supplements should be cycled except your basic general health category. It is important to get most of your nutrients from whole food but, where diet and discipline fail sometimes supplements can help. If you are considering adding any supplements to your diet always consult your physician.

I hope this can clear up some of the questions you might have about supplements. If you need a whole health plan please contact me at www.healthandexerciseprescriptions.com

Jaime J. Hernandez

Health and Exercise Prescriptions Inc. ©

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Do you have neck, low back or muscle pain?


Do you have neck, low back or muscle pain?

We all wish we could go to the  massage therapist to rub out muscle pain at least once a week but, for most of us that is not realistic.

Sometimes sitting for a long periods of time, sitting in a bad posture or stress can cause tension in many places through out your body.

Most people have some sort of muscle pain in their life. Knowing how to make their muscles feel better has left a lot of people confused. Self care is important to learn and understanding how to use some of the therapy tools such as a foam roller, Theracane, and the stick  are important so that you can help manage your aches and pains.

The first Therapy tool I would like to talk about is the Theracane.  The Theracane can be used to help with trigger point pain; pain that is coming from your muscles. Sometimes pain from your muscles can radiate and cause pain in other areas of the body. (more info at http://en.wikipedia.org/wiki/Trigger_point#Self-treatment) I personally use the Theracane on a regular basis because I often times carry stress and muscle tightness in my shoulders and neck. I do about a ten to fifteen minute session with the Theracane a couple times a week and it brings almost immediate relief of pain and or tightness in my muscles. The Theracane comes with some basic instructions and should be used with caution because you can hurt your self if you over do it.

Thera Cane

http://www.theracane.com/index.html

The next therapy tool I would like to talk about is the Stick. I am a runner and have lots of aches and pains from pushing my self to run further. The stick helps to break up adhesions in your muscles and keep the circulation in your muscles and cells good. I use the Stick mostly on my legs( Calf,quads,hamstring,IT band) but if you have a willing partner you can use it on your back, neck and arms as well.

The Stickhttp://www.fairhavenrunners.com

The last tool I am going to talk about is the foam roller. I use this for my back and legs to do self massage. You can also use it for various exercises and practicing balance. I lay on it and roll back and forth to help my stiff legs and lower back muscles. This tool can be used every day and is especially good for you if you job requires siting for long periods of time.

Foam rollerFoam roller

http://www.bellevuehealthcare.com/

If you are confused on how to use any of these tools listed above I would recommend finding someone qualified to help you.

you should always talk to your primary care physicians before starting any new program.

Thank you for your time and interest if you have any questions, comments or concerns please contact me at.

Jaime J Hernandez

Health and Exercise Prescriptions Inc. ©

www.healthandexerciseprescriptions.com

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Health and exercise prescriptions Inc.